PRACTICE

Prayer Pose

FOCUS

On Breath

BENEFITS

• Straightens your vertebrae

• Opens the chest muscles

• Aligns heart chakra

• It activates courage

• Strengthens the arms

SAFETY MEASURES

• Keep your lower back relaxed without contracting or putting any pressure on the lower back.

• Keep your neck at the centre.

• Do not contract or tighten your shoulder at any given time.

METHOD

• **Sit in Yogame posture.

1. Take your arms out on the side, palms facing the ceiling.

2. While inhaling, bring your arms up, upper arms close to ears. Slightly straighten your elbows. Feel the lengthening and straightening of the spine.

3. Align your neck at the centre. Bring palms together into a prayer pose. 

• **While exhaling, drop down to yogame posture.

• This is 1 set.

DURATION

• Practice for 3 to 5 sets.

• Stay in posture 1 and 2 for 20 seconds each.